WODThe Ghost6 rounds for reps:1:00 calorie row1:00 burpees1:00 double-unders/single-unders– Rest 1:00 between rounds. PUREFIT 5 Rounds for reps:1:00 calorie row1:00 burpees/updowns/step ups1:00 jumprope-Rest 1:00 between rounds

Team WOD Teams of 2:10 Rounds (35min Cap)5 Thrusters (115/85)(95/65)10 Pull ups100m Run/Row/Ski/12/10 cal bike-Switch after full Round-

CFCody WOD Strength – Power SnatchOn the 2min x 5:1 RepWOD‘Ingrid’10 Rounds:3 Power Snatch (135/95)(95/65)3 Bar Facing Burpees-10 min Cap- After Party3 sets:2 min Max Distance Row/Ski/Bike-rest 2min after each set- PureFit WOD 8-10 Round... Continue Reading

CFCody WOD Strength – Strict PressOn the 2min x 5:1 RepWOD‘Nate’20min AMRAP:2 Muscle ups (ring or bar)/C2B pull ups/Strict pull ups4 Handstand Push ups/DB press8 KBS (70/55)(55/35) PureFit WOD 15min AMRAP:2 pull ups/ring rows4 DB press8 ... Continue Reading

Active Recovery Day Open Gym @ 5am & 5:30pm Optional WOD 4min AMRAP x 5rounds:12 T2B/weighted sit ups/GHD60 Double Unders/75 Single undersMax rounds of Chief-rest 1 min- Chief = 3 Power Cleans6 Push ups9 air squats*Start where you left off